WARM UP
EXERCISE
SETS
REPS/TIME
NOTES
LOW INTENSITY CARDIO
N/A
5-10MIN
PICK ANY MACHINE WHICH ELEVATES YOUR HEART RATE TO
100-135BPM
N/A
2-3MIN
FOAM ROLL LARGE MUSCLE GROUPS: QUADS, LATS, CALVES.
OPTIONALLY USE A LACROSSE BALL FOR SMALLER MUSCLE
GROUPS: PECS, DELTS, HAMSTRINGS
FRONT/BACK LEG SWING
1
12
12 EACH LEG
SIDE/SIDE LEG SWING
1
12
12 EACH LEG
Back Squats
1
15
OPTIONAL FOAM ROLLING
PRONE TRAP RAISE
1
15
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES
OUT LATERALLY
MIND MUSCLE CONNECTION WITH MID BACK
CABLE EXTERNAL ROTATION (OPTIONAL)
1
15
15 EACH SIDE
CABLE INTERNAL ROTATION (OPTIONAL)
1
15
15 EACH SIDE
OVERHEAD SHRUG (OPTIONAL)
1
15
LIGHT SQUEEZE ON TRAPS AT THE TOP OF EACH REP
Thomas Eriksen -
PUSH/PULL/LEGS HYPERTROPHY PROGRAM
1
BLOCK 1
LEGS/ PUSH/ PULL
PROGRAM
WEEK
1
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 1: DAYS 1-3
8 WEEK TECHNIQUE PHASE
DAY 1
BLOCK 1
LEGS #1
SETS
REPS
BACK SQUAT
3
5
RPE/%1RM REST
70%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
2
8-10
7
3-4MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
CABLE PULL THROUGH
2
10-12
6
2-3MIN
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR
GLUTES
DUMBBELL WALKING LUNGE
2
20 EACH
LEG
7
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
REAR LEG
A1: LEG EXTENSION
2
15
8
0 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
2
15
8
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 16
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
3
4
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER
PRESS
3
8-10
7
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
RPE/%1RM REST
1
2
3
4
NOTES
WEIGHTED DIP
2
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
LOW-TO-HIGH CABLE FLYE
2
12-15
8
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
8
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
RAISE THE DUMBBELL “OUT” NOT “UP”, MIND MUSCLE CONNECTION
WITH MIDDLE FIBERS
AB WHEEL ROLLOUT
3
6
7
1-2MIN
SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER BACK
FLAT, CUT THE ROM SHORT IF YOU CAN’T MAINTAIN THIS POSITION
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
4
6-8
7
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
7
2-3MIN
INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER BLADES
TOGETHER, PULL TO YOUR LOWER CHEST, AVOID USING MOMENTUM
MACHINE HIGH ROW
3
10-12
8
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
8
1-2MIN
PULL YOUR ELBOWS UP AND OUT, SQUEEZE YOUR SHOULDER BLADES
TOGETHER
A1: REVERSE GRIP EZ BAR CURL
3
20
9
0MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL
3
15
9
1-2MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 1: DAYS 4-6
8 WEEK TECHNIQUE PHASE
DAY 4
BLOCK 1
LEGS #2
SETS
REPS
DEADLIFT
4
4
RPE/%1RM REST
72.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT
3
6-8
6-7
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
SINGLE-LEG LEG PRESS
2
10-12
7
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
7
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG
CURL
3
12
7
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
GROUND
SEATED CALF RAISE
3
15
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
CLOSE-GRIP BENCH PRESS
3
6
7-8
2-3MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
OVERHEAD PRESS
3
5
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
7
1-2MIN
~45° INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
PEC DECK
2
15
7
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
HANDS
RPE/%1RM REST
1
2
3
4
NOTES
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE LATERAL RAISE
3
8
8
1-2MIN
CABLE TRICEPS KICKBACK
3
20
8
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
7
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
NEUTRAL-GRIP PULLDOWN
3
10-12
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT
ROW
3
10
8
0MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
RPE/%1RM REST
1
2
3
4
NOTES
CABLE REVERSE FLYE
3
20
8
1-2MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 20
DAY 6
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 1
LEGS/ PUSH/ PULL
PROGRAM
WEEK
2
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 2: DAYS 1-3
8 WEEK TECHNIQUE PHASE
DAY 1
BLOCK 1
LEGS #1
SETS
REPS
BACK SQUAT
3
6
RPE/%1RM REST
75%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
2
8-10
7
3-4MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
CABLE PULL THROUGH
2
10-12
8
2-3MIN
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR
GLUTES
DUMBBELL WALKING LUNGE
2
20 EACH
LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
REAR LEG
A1: LEG EXTENSION
2
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 16
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
3
4
80%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER
PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
2
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
LOW-TO-HIGH CABLE FLYE
2
12-15
9
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
RAISE THE DUMBBELL “OUT” NOT “UP”, MIND MUSCLE CONNECTION
WITH MIDDLE FIBERS
AB WHEEL ROLLOUT
3
6
8
1-2MIN
SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER BACK
FLAT, CUT THE ROM SHORT IF YOU CAN’T MAINTAIN THIS POSITION
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER BLADES
TOGETHER, PULL TO YOUR LOWER CHEST, AVOID USING MOMENTUM
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, SQUEEZE YOUR SHOULDER BLADES
TOGETHER
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 2: DAYS 4-6
8 WEEK TECHNIQUE PHASE
DAY 4
BLOCK 1
LEGS #2
SETS
REPS
DEADLIFT
4
4
RPE/%1RM REST
77.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT
3
6-8
6-7
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
SINGLE-LEG LEG PRESS
2
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG
CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
GROUND
SEATED CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
CLOSE-GRIP BENCH PRESS
3
6
7-8
2-3MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
OVERHEAD PRESS
3
5
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
~45° INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
PEC DECK
2
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
HANDS
CABLE LATERAL RAISE
3
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
NEUTRAL-GRIP PULLDOWN
3
10-12
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT
ROW
3
10
8
0MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE
3
20
8
1-2MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 20
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 1
LEGS/ PUSH/ PULL
PROGRAM
WEEK
3
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 3: DAYS 1-3
8 WEEK TECHNIQUE PHASE
DAY 1
BLOCK 1
LEGS #1
SETS
REPS
BACK SQUAT
3
5
RPE/%1RM REST
77.5%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
2
8-10
7
3-4MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
CABLE PULL THROUGH
2
10-12
8
2-3MIN
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR
GLUTES
DUMBBELL WALKING LUNGE
2
20 EACH
LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
REAR LEG
A1: LEG EXTENSION
2
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 16
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
3
4
80%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER
PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
RPE/%1RM REST
1
2
3
4
NOTES
WEIGHTED DIP
2
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
LOW-TO-HIGH CABLE FLYE
2
12-15
9
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
RAISE THE DUMBBELL “OUT” NOT “UP”, MIND MUSCLE CONNECTION
WITH MIDDLE FIBERS
AB WHEEL ROLLOUT
3
6
8
1-2MIN
SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER BACK
FLAT, CUT THE ROM SHORT IF YOU CAN’T MAINTAIN THIS POSITION
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER BLADES
TOGETHER, PULL TO YOUR LOWER CHEST, AVOID USING MOMENTUM
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, SQUEEZE YOUR SHOULDER BLADES
TOGETHER
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 3: DAYS 4-6
8 WEEK TECHNIQUE PHASE
DAY 4
BLOCK 1
LEGS #2
SETS
REPS
DEADLIFT
4
4
RPE/%1RM REST
80%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT
3
6-8
6-7
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
SINGLE-LEG LEG PRESS
2
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG
CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
GROUND
SEATED CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
CLOSE-GRIP BENCH PRESS
3
6
7-8
2-3MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
OVERHEAD PRESS
3
5
82.5%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
~45° INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
PEC DECK
2
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
HANDS
CABLE LATERAL RAISE
3
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
NEUTRAL-GRIP PULLDOWN
3
10-12
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT
ROW
3
10
8
0MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE
3
20
8
1-2MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 20
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 1
LEGS/ PUSH/ PULL
PROGRAM
WEEK
4
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 4: DAYS 1-3
8 WEEK TECHNIQUE PHASE
DAY 1
BLOCK 1
LEGS #1
SETS
REPS
RPE/%1RM
REST
1
2
3
4
BACK SQUAT
3
6
80%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
2
8-10
7
3-4MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
CABLE PULL THROUGH
2
10-12
8
2-3MIN
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR
GLUTES
DUMBBELL WALKING LUNGE
2
20 EACH
LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
REAR LEG
A1: LEG EXTENSION
2
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 16
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
3
4
85%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER
PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
RPE/%1RM REST
1
2
3
4
NOTES
WEIGHTED DIP
2
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
LOW-TO-HIGH CABLE FLYE
2
12-15
9
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
RAISE THE DUMBBELL “OUT” NOT “UP”, MIND MUSCLE CONNECTION
WITH MIDDLE FIBERS
AB WHEEL ROLLOUT
3
6
8
1-2MIN
SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER BACK
FLAT, CUT THE ROM SHORT IF YOU CAN’T MAINTAIN THIS POSITION
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER BLADES
TOGETHER, PULL TO YOUR LOWER CHEST, AVOID USING MOMENTUM
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, SQUEEZE YOUR SHOULDER BLADES
TOGETHER
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 4: DAYS 4-6
8 WEEK TECHNIQUE PHASE
DAY 4
BLOCK 1
LEGS #2
SETS
REPS
DEADLIFT
4
4
RPE/%1RM REST
82.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT
3
6-8
6-7
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
SINGLE-LEG LEG PRESS
2
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG
CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
GROUND
SEATED CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
CLOSE-GRIP BENCH PRESS
3
6
7-8
2-3MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
OVERHEAD PRESS
3
5
82.5%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
~45° INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
PEC DECK
2
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
HANDS
CABLE LATERAL RAISE
3
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
NEUTRAL-GRIP PULLDOWN
3
10-12
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT
ROW
3
10
8
0MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
RPE/%1RM REST
1
2
3
4
NOTES
CABLE REVERSE FLYE
3
20
8
1-2MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 20
DAY 6
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 1
LEGS/ PUSH/ PULL
PROGRAM
WEEK
5
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 5: DAYS 1-3
8 WEEK TECHNIQUE PHASE
DAY 1
BLOCK 1
LEGS #1
SETS
REPS
BACK SQUAT
4
5
RPE/%1RM REST
72.5%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
8-10
7
3-4MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
CABLE PULL THROUGH
2
10-12
8
2-3MIN
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR
GLUTES
DUMBBELL WALKING LUNGE
2
20 EACH
LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
REAR LEG
A1: LEG EXTENSION
2
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 18
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
3
4
85%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER
PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
RPE/%1RM REST
1
2
3
4
NOTES
WEIGHTED DIP
2
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
LOW-TO-HIGH CABLE FLYE
2
12-15
9
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
DUMBBELL ISOLATERAL SKULL
CRUSHER
4
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
RAISE THE DUMBBELL “OUT” NOT “UP”, MIND MUSCLE CONNECTION
WITH MIDDLE FIBERS
AB WHEEL ROLLOUT
3
6
8
1-2MIN
SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER BACK
FLAT, CUT THE ROM SHORT IF YOU CAN’T MAINTAIN THIS POSITION
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER BLADES
TOGETHER, PULL TO YOUR LOWER CHEST, AVOID USING MOMENTUM
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, SQUEEZE YOUR SHOULDER BLADES
TOGETHER
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 20
DAY 3
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 5: DAYS 4-6
8 WEEK TECHNIQUE PHASE
DAY 4
BLOCK 1
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
4
72.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
FRONT SQUAT
3
6-8
6-7
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
SINGLE-LEG LEG PRESS
2
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
SEATED CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
CLOSE-GRIP BENCH PRESS
3
8
7-8
2-3MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
OVERHEAD PRESS
3
5
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
~45° INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
PEC DECK
3
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
HANDS
RPE/%1RM REST
1
2
3
4
NOTES
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE LATERAL RAISE
4
8
9
1-2MIN
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
NEUTRAL-GRIP PULLDOWN
4
10-12
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT
ROW
3
10
8
0MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE
3
20
8
1-2MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 25
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 22
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 1
LEGS/ PUSH/ PULL
PROGRAM
WEEK
6
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 6: DAYS 1-3
8 WEEK TECHNIQUE PHASE
DAY 1
BLOCK 1
LEGS #1
SETS
REPS
BACK SQUAT
4
6
RPE/%1RM REST
72.5%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
8-10
7
3-4MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
CABLE PULL THROUGH
2
10-12
8
2-3MIN
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR
GLUTES
DUMBBELL WALKING LUNGE
2
20 EACH
LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
REAR LEG
A1: LEG EXTENSION
2
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 18
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
3
4
85%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER
PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
2
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
LOW-TO-HIGH CABLE FLYE
2
12-15
9
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
DUMBBELL ISOLATERAL SKULL
CRUSHER
4
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
RAISE THE DUMBBELL “OUT” NOT “UP”, MIND MUSCLE CONNECTION
WITH MIDDLE FIBERS
AB WHEEL ROLLOUT
3
6
8
1-2MIN
SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER BACK
FLAT, CUT THE ROM SHORT IF YOU CAN’T MAINTAIN THIS POSITION
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER BLADES
TOGETHER, PULL TO YOUR LOWER CHEST, AVOID USING MOMENTUM
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, SQUEEZE YOUR SHOULDER BLADES
TOGETHER
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 20
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 6: DAYS 4-6
8 WEEK TECHNIQUE PHASE
DAY 4
BLOCK 1
LEGS #2
SETS
REPS
DEADLIFT
4
5
RPE/%1RM REST
75%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT
3
6-8
6-7
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
SINGLE-LEG LEG PRESS
2
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG
CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
GROUND
SEATED CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
CLOSE-GRIP BENCH PRESS
3
8
7-8
2-3MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
OVERHEAD PRESS
3
5
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
~45° INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
PEC DECK
3
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
HANDS
CABLE LATERAL RAISE
4
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
NEUTRAL-GRIP PULLDOWN
4
10-12
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT
ROW
3
10
8
0MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
RPE/%1RM REST
1
2
3
4
NOTES
CABLE REVERSE FLYE
3
20
8
1-2MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 25
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 22
DAY 6
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 1
LEGS/ PUSH/ PULL
PROGRAM
WEEK
7
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 7: DAYS 1-3
8 WEEK TECHNIQUE PHASE
DAY 1
BLOCK 1
LEGS #1
SETS
REPS
BACK SQUAT
3
6
RPE/%1RM REST
77.5%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
8-10
7
3-4MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
CABLE PULL THROUGH
2
10-12
8
2-3MIN
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR
GLUTES
DUMBBELL WALKING LUNGE
2
20 EACH
LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
REAR LEG
A1: LEG EXTENSION
2
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 17
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
3
5
82.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER
PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
RPE/%1RM REST
1
2
3
4
NOTES
WEIGHTED DIP
2
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
LOW-TO-HIGH CABLE FLYE
3
12-15
9
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
DUMBBELL ISOLATERAL SKULL
CRUSHER
4
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
RAISE THE DUMBBELL “OUT” NOT “UP”, MIND MUSCLE CONNECTION
WITH MIDDLE FIBERS
AB WHEEL ROLLOUT
3
6
8
1-2MIN
SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER BACK
FLAT, CUT THE ROM SHORT IF YOU CAN’T MAINTAIN THIS POSITION
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER BLADES
TOGETHER, PULL TO YOUR LOWER CHEST, AVOID USING MOMENTUM
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, SQUEEZE YOUR SHOULDER BLADES
TOGETHER
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 21
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 7: DAYS 4-6
8 WEEK TECHNIQUE PHASE
DAY 4
BLOCK 1
LEGS #2
SETS
REPS
DEADLIFT
4
5
RPE/%1RM REST
77.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT
3
6-8
6-7
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
SINGLE-LEG LEG PRESS
2
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG
CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
GROUND
SEATED CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
CLOSE-GRIP BENCH PRESS
3
8
7-8
2-3MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
OVERHEAD PRESS
3
6
82.5%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
~45° INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
PEC DECK
3
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
HANDS
CABLE LATERAL RAISE
4
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
NEUTRAL-GRIP PULLDOWN
4
10-12
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT
ROW
3
10
8
0MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
RPE/%1RM REST
1
2
3
4
NOTES
CABLE REVERSE FLYE
3
20
8
1-2MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 25
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 22
DAY 6
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 1
LEGS/ PUSH/ PULL
PROGRAM
WEEK
8
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 8: DAYS 1-3
8 WEEK TECHNIQUE PHASE
DAY 1
BLOCK 1
LEGS #1
SETS
REPS
BACK SQUAT
3
6
RPE/%1RM REST
80%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
8-10
7
3-4MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
CABLE PULL THROUGH
2
10-12
8
2-3MIN
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR
GLUTES
DUMBBELL WALKING LUNGE
2
20 EACH
LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
REAR LEG
A1: LEG EXTENSION
2
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 17
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
3
5
85%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER
PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
RPE/%1RM REST
1
2
3
4
NOTES
WEIGHTED DIP
2
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
LOW-TO-HIGH CABLE FLYE
3
12-15
9
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
DUMBBELL ISOLATERAL SKULL
CRUSHER
4
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
RAISE THE DUMBBELL “OUT” NOT “UP”, MIND MUSCLE CONNECTION
WITH MIDDLE FIBERS
AB WHEEL ROLLOUT
3
6
8
1-2MIN
SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER BACK
FLAT, CUT THE ROM SHORT IF YOU CAN’T MAINTAIN THIS POSITION
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER BLADES
TOGETHER, PULL TO YOUR LOWER CHEST, AVOID USING MOMENTUM
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, SQUEEZE YOUR SHOULDER BLADES
TOGETHER
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 21
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 8: DAYS 4 -6
8 WEEK TECHNIQUE PHASE
DAY 4
BLOCK 1
LEGS #2
SETS
REPS
DEADLIFT
3
6
RPE/%1RM REST
80%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT
3
6-8
6-7
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
SINGLE-LEG LEG PRESS
2
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG
CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
GROUND
SEATED CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 17
PUSH #2
SETS
REPS
CLOSE-GRIP BENCH PRESS
3
8
7-8
2-3MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
OVERHEAD PRESS
3
6
82.5%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
~45° INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
PEC DECK
3
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
HANDS
RPE/%1RM REST
1
2
3
4
NOTES
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE LATERAL RAISE
4
8
9
1-2MIN
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
NEUTRAL-GRIP PULLDOWN
4
10-12
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT
ROW
3
10
8
0MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, PULL WITH
YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
RPE/%1RM REST
1
2
3
4
NOTES
CABLE REVERSE FLYE
3
20
8
1-2MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 25
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 22
DAY 6
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 2
LEGS/ PUSH/ PULL
PROGRAM
WEEK
1
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 1: DAYS 1-3
8 WEEK PEAKING PHASE
BLOCK 2
DAY 1
DELOAD WEEK
LEGS #1
SETS
REPS
DEADLIFT
4
3
RPE/%1RM REST
75%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
60%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
7
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
THRUST
SMITH MACHINE REVERSE
LUNGE
2
15
7
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
6
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
ENHANCED-ECCENTRIC LYING
LEG CURL
2
12
6
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
2
8
6
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 18
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
2
8
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
ARNOLD PRESS
2
12
7
1-2MIN
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR PALMS
TO FACE OUT AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE
PRESS
2
15
7
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
8
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
BARBELL FLOOR SKULL CRUSHER
2
8-10
7
1-2MIN
PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS INLINE
WITH YOUR HEAD, ONLY MOVE AT THE ELBOW JOINT
RPE/%1RM REST
1
2
3
4
NOTES
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS
EXTENSION
2
12-15
7
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
MOVEMENT
HANGING LEG RAISE
3
6
6
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
3
12
7
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
2
6-8
7
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
CHEST-SUPPORTED T-BAR ROW
W/ BAND
2
10-12
7
1-2MIN
OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE TENSION
AT THE TOP.
CABLE REVERSE FLYE
2
12-15
8
1-2MIN
SWEEP THE CABLES OUT AND BACK. MIND-MUSCLE CONNECTION WITH
REAR DELTS.
RPE/%1RM REST
1
2
3
4
NOTES
ROPE UPRIGHT ROW
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP
DUMBBELL SUPINATED CURL
2
12-15
8
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 18
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 1: DAYS 4-6
8 WEEK PEAKING PHASE
BLOCK 2
DAY 4
DELOAD WEEK
LEGS #2
SETS
REPS
BACK SQUAT
3
4
RPE/%1RM REST
75%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
10-12
7
2-3MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
7
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
YOUR HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12
6
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
8
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 17
PUSH #2
SETS
REPS
BARBELL BENCH PRESS
3
4
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
OVERHEAD PRESS / PUSH PRESS
COMPLEX
3
4, 4
72.5%
2-3MIN
FIRST 4 REPS OVERHEAD PRESS, LAST 4 REPS PUSH PRESS (USE LEG
DRIVE)
SLOW ECCENTRIC DIP
2
8-10
6
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
YOUR TORSO FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
7
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
8
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES AND ABS
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
SINGLE-ARM PULLDOWN
3
12
7
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW
3
8-10
7
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
8
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
REVERSE PEC DECK
3
15
7
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, MIND-MUSCLE CONNECTION WITH
REAR DELTS
A1: DUMBBELL PRONATED CURL
3
8
9
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL
3
8
9
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL
3
8
9
1-2MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 2
LEGS/ PUSH/ PULL
PROGRAM
WEEK
2
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 2: DAYS 1-3
8 WEEK PEAKING PHASE
DAY 1
BLOCK 2
LEGS #1
SETS
REPS
DEADLIFT
5
3
RPE/%1RM REST
80%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
60%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
THRUST
SMITH MACHINE REVERSE
LUNGE
3
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
3
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
ENHANCED-ECCENTRIC LYING
LEG CURL
3
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 23
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
2
10
72.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
ARNOLD PRESS
2
12
9
1-2MIN
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR PALMS
TO FACE OUT AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE
PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS INLINE
WITH YOUR HEAD, ONLY MOVE AT THE ELBOW JOINT
RPE/%1RM REST
1
2
3
4
NOTES
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS
EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
CHEST-SUPPORTED T-BAR ROW
W/ BAND
3
10-12
9
1-2MIN
OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE TENSION
AT THE TOP.
CABLE REVERSE FLYE
3
12-15
9
1-2MIN
SWEEP THE CABLES OUT AND BACK. MIND-MUSCLE CONNECTION WITH
REAR DELTS.
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 23
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 2: DAYS 4-6
8 WEEK PEAKING PHASE
DAY 4
BLOCK 2
LEGS #2
SETS
REPS
BACK SQUAT
4
5
RPE/%1RM REST
75%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
10-12
8
2-3MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
YOUR HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
BARBELL BENCH PRESS
4
5
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
OVERHEAD PRESS / PUSH PRESS
COMPLEX
3
4, 4
72.5%
2-3MIN
FIRST 4 REPS OVERHEAD PRESS, LAST 4 REPS PUSH PRESS (USE LEG
DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
YOUR TORSO FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES AND ABS
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
REVERSE PEC DECK
3
15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, MIND-MUSCLE CONNECTION WITH
REAR DELTS
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 2
LEGS/ PUSH/ PULL
PROGRAM
WEEK
3
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 3: DAYS 1-3
8 WEEK PEAKING PHASE
DAY 1
BLOCK 2
LEGS #1
SETS
REPS
DEADLIFT
5
3
RPE/%1RM REST
80%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
65%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
THRUST
SMITH MACHINE REVERSE
LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
ENHANCED-ECCENTRIC LYING
LEG CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
2
8
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
ARNOLD PRESS
2
12
9
1-2MIN
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR PALMS
TO FACE OUT AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE
PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS INLINE
WITH YOUR HEAD, ONLY MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS
EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
CHEST-SUPPORTED T-BAR ROW
W/ BAND
3
10-12
9
1-2MIN
OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE TENSION
AT THE TOP.
CABLE REVERSE FLYE
3
12-15
9
1-2MIN
SWEEP THE CABLES OUT AND BACK. MIND-MUSCLE CONNECTION WITH
REAR DELTS.
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 23
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 3: DAYS 4-6
8 WEEK PEAKING PHASE
DAY 4
BLOCK 2
LEGS #2
SETS
REPS
BACK SQUAT
4
4
RPE/%1RM REST
77.5%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
10-12
8
2-3MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
YOUR HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
BARBELL BENCH PRESS
4
5
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
OVERHEAD PRESS / PUSH PRESS
COMPLEX
3
4, 4
77.5%
2-3MIN
FIRST 4 REPS OVERHEAD PRESS, LAST 4 REPS PUSH PRESS (USE LEG
DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
YOUR TORSO FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES AND ABS
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
REVERSE PEC DECK
3
15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, MIND-MUSCLE CONNECTION WITH
REAR DELTS
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS
TOTAL SET VOLUME: 4
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 2
LEGS/ PUSH/ PULL
PROGRAM
WEEK
4
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 4: DAYS 1-3
8 WEEK PEAKING PHASE
DAY 1
BLOCK 2
LEGS #1
SETS
REPS
DEADLIFT
5
3
RPE/%1RM REST
82.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
65%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
THRUST
SMITH MACHINE REVERSE
LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
ENHANCED-ECCENTRIC LYING
LEG CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
2
10
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
ARNOLD PRESS
2
12
9
1-2MIN
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR PALMS
TO FACE OUT AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE
PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS INLINE
WITH YOUR HEAD, ONLY MOVE AT THE ELBOW JOINT
RPE/%1RM REST
1
2
3
4
NOTES
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS
EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
CHEST-SUPPORTED T-BAR ROW
W/ BAND
3
10-12
9
1-2MIN
OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE TENSION
AT THE TOP.
CABLE REVERSE FLYE
3
12-15
9
1-2MIN
SWEEP THE CABLES OUT AND BACK. MIND-MUSCLE CONNECTION WITH
REAR DELTS.
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 23
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 3
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 4: DAYS 4-6
8 WEEK PEAKING PHASE
DAY 4
BLOCK 2
LEGS #2
SETS
REPS
BACK SQUAT
4
5
RPE/%1RM REST
77.5%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
10-12
8
2-3MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
YOUR HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
BARBELL BENCH PRESS
4
5
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
OVERHEAD PRESS / PUSH PRESS
COMPLEX
3
4, 4
77.5%
2-3MIN
FIRST 4 REPS OVERHEAD PRESS, LAST 4 REPS PUSH PRESS (USE LEG
DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
YOUR TORSO FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES AND ABS
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
REVERSE PEC DECK
3
15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, MIND-MUSCLE CONNECTION WITH
REAR DELTS
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 2
LEGS/ PUSH/ PULL
PROGRAM
WEEK
5
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 5: DAYS 1-3
8 WEEK PEAKING PHASE
DAY 1
BLOCK 2
LEGS #1
SETS
REPS
DEADLIFT
5
3
RPE/%1RM REST
82.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
67.5%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
THRUST
SMITH MACHINE REVERSE
LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
ENHANCED-ECCENTRIC LYING
LEG CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
2
8
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
ARNOLD PRESS
2
12
9
1-2MIN
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR PALMS
TO FACE OUT AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE
PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS INLINE
WITH YOUR HEAD, ONLY MOVE AT THE ELBOW JOINT
RPE/%1RM REST
1
2
3
4
NOTES
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS
EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
CHEST-SUPPORTED T-BAR ROW
W/ BAND
3
10-12
9
1-2MIN
OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE TENSION
AT THE TOP.
CABLE REVERSE FLYE
3
12-15
9
1-2MIN
SWEEP THE CABLES OUT AND BACK. MIND-MUSCLE CONNECTION WITH
REAR DELTS.
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 23
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 5: DAYS 4-6
8 WEEK PEAKING PHASE
DAY 4
BLOCK 2
LEGS #2
SETS
REPS
BACK SQUAT
4
4
RPE/%1RM REST
80%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
10-12
8
2-3MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
YOUR HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
BARBELL BENCH PRESS
4
5
80%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
OVERHEAD PRESS / PUSH PRESS
COMPLEX
3
4, 4
80%
2-3MIN
FIRST 4 REPS OVERHEAD PRESS, LAST 4 REPS PUSH PRESS (USE LEG
DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
YOUR TORSO FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES AND ABS
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
REVERSE PEC DECK
3
15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, MIND-MUSCLE CONNECTION WITH
REAR DELTS
A1: DUMBBELL PRONATED CURL
4
8
10
0 MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0 MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 2
LEGS/ PUSH/ PULL
PROGRAM
WEEK
6
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 6: DAYS 1-3
8 WEEK PEAKING PHASE
DAY 1
BLOCK 2
LEGS #1
SETS
REPS
DEADLIFT
5
3
RPE/%1RM REST
85%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
67.5%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
THRUST
SMITH MACHINE REVERSE
LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
ENHANCED-ECCENTRIC LYING
LEG CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
2
10
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
ARNOLD PRESS
2
12
9
1-2MIN
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR PALMS
TO FACE OUT AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE
PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS INLINE
WITH YOUR HEAD, ONLY MOVE AT THE ELBOW JOINT
RPE/%1RM REST
1
2
3
4
NOTES
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS
EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
CHEST-SUPPORTED T-BAR ROW
W/ BAND
3
10-12
9
1-2MIN
OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE TENSION
AT THE TOP.
CABLE REVERSE FLYE
3
12-15
9
1-2MIN
SWEEP THE CABLES OUT AND BACK. MIND-MUSCLE CONNECTION WITH
REAR DELTS.
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 23
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 6: DAYS 4-6
8 WEEK PEAKING PHASE
DAY 4
BLOCK 2
LEGS #2
SETS
REPS
BACK SQUAT
4
5
RPE/%1RM REST
80%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
10-12
8
2-3MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
YOUR HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
BARBELL BENCH PRESS
4
5
80%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
OVERHEAD PRESS / PUSH PRESS
COMPLEX
3
4, 4
80%
2-3MIN
FIRST 4 REPS OVERHEAD PRESS, LAST 4 REPS PUSH PRESS (USE LEG
DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
YOUR TORSO FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES AND ABS
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
REVERSE PEC DECK
3
15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, MIND-MUSCLE CONNECTION WITH
REAR DELTS
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 2
LEGS/ PUSH/ PULL
PROGRAM
WEEK
7
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 7: DAYS 1-3
8 WEEK PEAKING PHASE
DAY 1
BLOCK 2
LEGS #1
SETS
REPS
DEADLIFT
5
3
RPE/%1RM REST
85%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
70%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
THRUST
SMITH MACHINE REVERSE
LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
ENHANCED-ECCENTRIC LYING
LEG CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
2
8
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
ARNOLD PRESS
2
12
9
1-2MIN
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR PALMS TO FACE
OUT AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS INLINE WITH
YOUR HEAD, ONLY MOVE AT THE ELBOW JOINT
1
2
3
4
NOTES
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
CHEST-SUPPORTED T-BAR ROW
W/ BAND
3
10-12
9
1-2MIN
OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE TENSION
AT THE TOP.
CABLE REVERSE FLYE
3
12-15
9
1-2MIN
SWEEP THE CABLES OUT AND BACK. MIND-MUSCLE CONNECTION WITH
REAR DELTS.
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 23
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 7: DAYS 4-6
8 WEEK PEAKING PHASE
DAY 4
BLOCK 2
LEGS #2
SETS
REPS
BACK SQUAT
4
4
RPE/%1RM REST
82.5%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
10-12
8
2-3MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
YOUR HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
BARBELL BENCH PRESS
4
5
82.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
OVERHEAD PRESS / PUSH PRESS
COMPLEX
3
4, 4
82.5%
2-3MIN
FIRST 4 REPS OVERHEAD PRESS, LAST 4 REPS PUSH PRESS (USE LEG
DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
YOUR TORSO FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES AND ABS
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
REVERSE PEC DECK
3
15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, MIND-MUSCLE CONNECTION WITH
REAR DELTS
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
BLOCK 2
LEGS/ PUSH/ PULL
PROGRAM
WEEK
8
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 8: DAYS 1-3
8 WEEK PEAKING PHASE
DAY 1
BLOCK 2
LEGS #1
SETS
REPS
DEADLIFT
1
RPE 9 TEST
RPE/%1RM REST
90 %
3-4MIN
1
2
3
4
LOAD UP 90% AND DO AN RPE 9 TEST. LEAVE 1 REP IN THE TANK AND
TEST NEW STRENGTH! PERFECT FORM!
TEMPO BACK SQUAT
2
6
70%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
THRUST
SMITH MACHINE REVERSE
LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
ENHANCED-ECCENTRIC LYING
LEG CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 16
PUSH #1
SETS
REPS
BARBELL BENCH PRESS
1
AMRAP
85%
2-3MIN
AS MANY REPS AS POSSIBLE. ALWAYS USE A SPOTTER AND GOOD FORM!
ARNOLD PRESS
2
12
9
1-2MIN
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR PALMS
TO FACE OUT AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE
PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS FACING
THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP AND IN WHILE
ROTATING YOUR PALMS TO FACE THE FLOOR
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS INLINE
WITH YOUR HEAD, ONLY MOVE AT THE ELBOW JOINT
RPE/%1RM REST
1
2
3
4
NOTES
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS
EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
RPE/%1RM REST
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
CHEST-SUPPORTED T-BAR ROW
W/ BAND
3
10-12
9
1-2MIN
OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE TENSION
AT THE TOP.
CABLE REVERSE FLYE
3
12-15
9
1-2MIN
SWEEP THE CABLES OUT AND BACK. MIND-MUSCLE CONNECTION WITH
REAR DELTS.
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 23
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 16
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
Thomas Eriksen
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 8: DAYS 4-6
8 WEEK PEAKING PHASE
DAY 4
BLOCK 2
LEGS #2
SETS
REPS
BACK SQUAT
4
5
RPE/%1RM REST
82.5%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT
3
10-12
8
2-3MIN
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR
HAMSTRINGS DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
YOUR HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
BARBELL BENCH PRESS
2
5
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
OVERHEAD PRESS / PUSH PRESS
COMPLEX
3
4, 4
82.5%
2-3MIN
FIRST 4 REPS OVERHEAD PRESS, LAST 4 REPS PUSH PRESS (USE LEG
DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
YOUR TORSO FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES AND ABS
RPE/%1RM REST
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
STRAIGHT DOWN, NOT "IN"
REVERSE PEC DECK
3
15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, MIND-MUSCLE CONNECTION WITH
REAR DELTS
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 6
NOTES
RPE/%1RM REST
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE